Acupressure for Knee Pain
I am not an acupressure specialist— I am in Psychology. But a few years go when I sprained my knee skiing, a holistic practitioner taught me this technique and I found it very helpful. We just finished our workshop on knee injury, where we also presented this technique. And so I share it with you!
What is Acupressure?
Acupressure uses many of the same points as acupuncture, a traditional Chinese medicine technique. While acupuncture involves inserting very fine needles into the skin, acupressure uses manual pressure applied to specific points on the body. Both methods can help reduce and manage knee pain.
Acupressure can be an effective self-care tool. It promotes blood circulation, releases muscle tension, and calms both body and mind.
How to Practice Acupressure at Home
Choose a quiet space where you can relax for 10–15 minutes.
Sit or lie down comfortably. Close your eyes or gently lower your gaze.
Use your thumbs or fingers to apply steady, gentle pressure to each point.
Massage each point with small circular motions, breathing naturally.
Stimulate each point for 30 to 60 seconds.
If any point feels sore or tender, lighten the pressure slightly.
For hard-to-reach areas, try using a cane with a rounded end, or a tennis ball (or two taped together).
You don’t need to treat every point—just focus on the ones that feel most effective or “potent.”
You can apply pressure to these key points for 1–2 minutes.
Precautions
Please keep the following in mind:
Avoid applying pressure to open wounds, swollen or inflamed areas (red or warm to the touch).
Do not use acupressure over scar tissue, rashes, blisters, boils, or varicose veins.
Key Acupressure Points for Knee Pain
Point 1 – Stomach 36 (ST-36): Below the outer knee
Helps relieve: Knee pain, leg fatigue, nausea, and abdominal discomfort.
How to find it: Measure four finger-widths down from the bottom of the kneecap, then two finger-widths to the outside of the shinbone.
How to apply: Press firmly with your thumb or fingertips into the muscle. Repeat on the other leg.
Point 2 – Bladder 40 (BL-40): Behind the knee
Helps relieve: Lower back and knee pain.
How to find it: Slightly bend the knee and locate the center of the crease behind it.
How to apply: Use your thumb or fingers to apply deep pressure. Repeat on the other leg.
Point 3 – Spleen 9 (SP-9): Below the inner knee
Helps relieve: Knee pain, arthritis symptoms, and nausea.
How to find it: On the inner lower leg, just below the kneecap in the natural hollow.
How to apply: Use firm, deep pressure with your thumb or fingers. Repeat on the other leg.
For more visuals and information, visit:
Kaiser Permanente - Acupressure for Knee Pain
(https://mydoctor.kaiserpermanente.org/ncal/article/acupressure-for-knee-pain-1682355)
Let me know if you have any questions or feedback. I hope you find this practice helpful for easing knee discomfort.
Warmly,
Leslie